INJURY PREVENTION CONCEPTS Dr. Lenni Jo Yarchin, PT , DPT , OCS - - PowerPoint PPT Presentation
INJURY PREVENTION CONCEPTS Dr. Lenni Jo Yarchin, PT , DPT , OCS Doctor of Physical Therapy Board Certified Orthopedic Specialist SST Rehab @ D1 September 16, 2019 My specialty = YOU! Competitive athlete for 20 years Coach for > a
, DPT , OCS Doctor of Physical Therapy Board Certified Orthopedic Specialist SST Rehab @ D1 September 16, 2019
ü Competitive athlete for 20 years ü Coach for > a decade ü Physical therapist in a sports performance facility for > 6 years ü Orthopedic specialist ü Continue to practice what I preach through weight lifting, yoga, dance, and acrobatics
Ø Overtraining § Volume § Intensity § Duration of practice Ø Poor hydration and nutrition Ø Poor warm up Ø Lack of optimal cool down/recovery
Ø Improper strength and conditioning § Form § Prescription Ø Ignoring pain Ø Early specialization in sport Ø Same sport all year Ø Ignoring fatigue Ø Poor skill technique
YOU COACH PARENTS DOCTOR ATHLETIC TRAINER
q Results from specific insult/trauma q Unilateral q Point-specific q Sharp q Does not improve with warm up or stretching q Located in the joints q Duration: lingers if not addressed q No specific mechanism of injury q Bilateral q Diffuse q Dull/achey q Improves with warm up or stretching q More commonly located in muscles q Duration: 2-3 days
üRectus abdominis üParaspinals üTransverse abdominis üPsoas üIliopsoas üGlutes § Max/Med/Min üTensor fascia latae üQuadriceps üHamstrings üGastrocnemius / soleus
ü MINDFULNESS is the psychological process of bringing one's attention to experiences occurring in the present moment ü INTENTION is a mental state that represents a commitment to carrying out an action or actions in the future; purpose / design / aim / end / objective / goal; what one intends to accomplish
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↑ Blood flow
u
↑ Core & muscle temperature
u ↑ Force of muscle contraction
u
↑ Oxygen to tissues
u
↑ Coordination
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↑ Skill accuracy
u
↑ Reaction time
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↑ Extensibility of tissues
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↑ Body awareness
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↑ Balance
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↑ Power
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↑ ATHLETIC PERFORMANCE
u Restores heart rate, body temp,
and respiration rate
u Prevents immediate post-
workout cramping/spasms
u ↑ Range of motion u ↑ Flexibility u Improve recovery u ↓ Post-training soreness and
stiffness
u Prevent injuries
ØAre these movements recognizable? ØPay attention to the cues that are given ØPay attention to form
u No Pain, No Gain is not really a thing in the context of injuries u If pain persists, need to COMMUNICATE EFFECTIVELY u Take warm ups and cool downs seriously u Every rep counts. u Form matters. It really, really matters u Core, Core, Core = center of your body! Learn to control it.
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